A zamanin da muke da lafiya a yau, rage kiba ya zama burin da mutane da yawa ke bi.Gudu ita ce hanyar da ta fi dacewa don rage kiba, wanda ya dace da yawancin wasanni na mutane.

Don haka, ta yaya gudu zai iya cimma kyakkyawan sakamako na asarar nauyi a cikin ɗan gajeren lokaci?Anan akwai shirin gudu na mako 8 don rage kiba.

Shirin gudu na makonni 1-2: tafiya mai zurfi tare da gudu

Kafin ka fara gudu, yi wasu ayyuka na shirye-shirye masu sauƙi, kamar tafiya, dumama, da dai sauransu. A cikin makonni 1-2 na farko, za mu iya amfani da haɗuwa da sauri da gudu don rage wahalar horo, don samun sauƙi. don manne da shi, kuma sannu a hankali inganta aikin zuciya na zuciya da ikon motsa jiki, kamar: tafiya mai sauri na minti 5, gudu na minti 5, maimaita, riko da minti 50-60 kowane lokaci.

Tsarin gudu na mako 3-4: Sauya zuwa tsere na yau da kullun

Da farko a cikin mako na uku, ƙarfin wasanmu ya inganta kuma za mu iya canzawa zuwa tsalle-tsalle iri-iri, wato, gudu a madaidaiciyar gudun kilomita 6-8 a kowace awa.

A cikin mako na uku, ana iya ƙara lokacin gudu a hankali zuwa minti 30-40, sauran kuma shine kwanaki 1-2 a mako.A cikin mako na huɗu, zaku iya haɓaka lokacin gudu yadda yakamata zuwa kusan mintuna 40-50.

Shirin gudu na mako 5 zuwa 6: Gudu tare da squats

A cikin makonni na biyar da na shida, za mu iya ƙara squat mataki a kan tushen gudu, wanda zai iya ƙarfafa ƙungiyar tsoka na jiki da kuma inganta mahimmancin darajar rayuwa don cimma sakamako mafi kyau na asarar nauyi.

Hanya ta musamman ita ce ku yi gudu na mintuna 10, sannan ku shirya squats 20, maimaita, manne da kusan mintuna 40, raguwar gudu, yawan adadin squats ɗinku a cikin kusan 80.

Shirin gudu na mako 7-8: gudu + gudu mai sauri

A cikin makonni na bakwai da takwas, za mu iya amfani da haɗin gudu da sauri.Wannan horarwar tazara ce mai ƙarfi, wanda zai iya haɓaka bugun zuciya da sauri, kiyaye jiki a matakin haɓakar rayuwa bayan horo, kuma ya ci gaba da cinye adadin kuzari don cimma sakamako mai ƙona mai.

Hanya ta musamman ita ce yin tsere na mintuna 5, yin gudu da sauri na minti 1, maimaita, da riko da kusan zagayowar 4.

Ta hanyar wannan shirin na asarar nauyi na mako 8, haɗe tare da sarrafa tsarin abinci na kimiyya, ba kawai za ku iya cimma kyakkyawan sakamako na asarar nauyi ba, amma har ma inganta lafiyar ku, inganta lafiyar ku, da kuma sanya jikinku ya fi ƙarfin bayan slimming ƙasa.